Tips & Tricks
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Hi All, I did Week 4 Run 2 today. Run 1 was on Monday and I found it really really hard. But I didn't stop until the podcast told me to, so even though I was tired I felt good about my achievement. It was harder to go out today, but I planned my route better so I didn't end going uphill on the last 5 min run! I was hot and tired, but it was better than last time, and slightly faster too.
I love all the tips here. Its useful to read even though I've been doing it for a couple of weeks. I do need reminding to SLOW DOWN. I get really self-conscious about how slow I am going, I am practically running on the spot sometimes when its really difficult, but determined not to stop.
I know from my heart rate, breathing and how warm I get that even though there's sometimes not much between my brisk walk and my jog, that I am burning calories. Also I ran for 3, 5, 3, and another 5 mins today. When I ran my first 60 secs that seemed impossible, so I know I am getting fitter too!
Thanks all for the useful advice.
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I am doing just that. I finished week 1 last week and didn't feel that confident in progressing to longer runs just yet, so I am doing week 1 again.My biggest tip - Don't be afraid to recycle a week. Just because it says you can finish this program in 9 weeks doesn't mean you have to. Listen to your body, it will let you know when you are ready.
The first time I did this program it took me 17 weeks.0 -
When I started I was 30 lbs heavier than you. So, no you're not. You can do it.Hi I had started a bit of jogging last year but then I got married in November and have since put on about 15 pounds :-(. I am now about 209 lbs....do you think i'm too heavy to start running again???0 -
Invest in good, supportive running bras if you need them. Nothing worse than than too much shaking up North. I researched them online to find the highly rated ones and tried on several until I found the one I really liked. Made a HUGE difference in my comfort while running.1
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Hydrate! Hydrate! Hydrate! If you become dehydrated you will feel the difference. As you head to the continuous runs and out of the intervals it's important to remember that if you feel like poo at minute 7 keep going you'll feel better at minute 10. It is amazing the number of peaks and valleys in each run. Music that you love with the right beats per minute is very helpful.2
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Thanks for posting this website!0
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Ok any advice on how to get rid of extremly sore muscles in the legs. Uggg. I usually exercise 5 out of 7 days but not running. I just start couch to 5k and my legs are so sore its insane.
Mine were really sore for the first 5 days! The only thing that helped me was to keep moving. The more you use them the better. I was insanely sore when I started wk 1 day 3 but they actually felt better after running than they did before the run.0 -
I am doing just that. I finished week 1 last week and didn't feel that confident in progressing to longer runs just yet, so I am doing week 1 again.My biggest tip - Don't be afraid to recycle a week. Just because it says you can finish this program in 9 weeks doesn't mean you have to. Listen to your body, it will let you know when you are ready.
The first time I did this program it took me 17 weeks.
That's exactly what I'm doing. I'm on the second go around for week 10 -
Some really great tips on here.
I have just started week 4, so excited about getting to 30 minutes of running, slightly scared about wk5, run 3 now though
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Some really motivational people here, thanks for posting!0 -
HOORAY!!! I got through the 5 minute runs from week 4 and now week 5, and have been going slower and slower intentionally and I constantly remind myself with form and mental checks:
1) 3 breaths in, 2 breaths out (times to my footsteps), ( this is a NAVY tip from a friend)
2) lean forward from the ankle, (GoodFormRunning.com)
3) arms at a soft 90 degrees
4)hands should not cross your jacket zipper (center of your body) If doing this your are rotating your upper body too much which is wasted energy
5)) hands and shoulders relaxed
6) look forward and look for interesting things to see (scenery)
and the biggest...
7) land mid foot!! ((GoodFormRunning.com <-- They have videos on this site which demonstrate)
By the time I have reminded myself of all this, the run segment is over, lol.
Most of this I learned from the GoodFormRunning.com website, which I watch the videos everytime I get a chance and also review the pictures.
My first 4 weeks were on the treadmill (dreadmill, lol) and I was really scared to take it outdoors, but now that I have, I don't think there is any going back...
I am on wk5,D2 and did not realize what was coming up for Day 3, until I read this thread, but honestly, I feel good about it.
FYI - I can walk faster than I am running (waddling), which I find pretty hilarious. Distance and endurance first, speed and time later.
You can do this!!!2 -
BUMP!!!
I'm gonna need to review this often. W1D1 just about killed me0 -
This thread is amazing! I am starting on Sunday and am very nervous. So happy to find such terrific advice ... going to reread and educate myself a bit more before I start :happy:0
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save for later thanks for the topic! 0
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I will be starting this program today. I started the whole My fitness Pal last week. I am excited but would like to know if anyone has some tips for me.0
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BUMP!!!
I'm gonna need to review this often. W1D1 just about killed me
You and me both. I started yesterday and thought I was going to have a stroke ... :blushing:0 -
Ok I feel like im going to die. This program was tough the first day but I DID IT..Any ideas on stretching?0
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Ok I feel like im going to die. This program was tough the first day but I DID IT..Any ideas on stretching?
http://www.runnersworld.com/topic/0,7122,s6-241-287-0-0,00.html
^^ Runner's World has a wealth of information on stretching. Hope this helps 1 -
Thanks for all the tips! I will be starting this program tomorrow and I'm super excited and really nervous. I have horrible knees (1 surgery), bad ankles, and plantars' fasciiatis in my left foot so wish me luck! I know my lower extremities will feel better with less weight on them, so I pray I can run through the pain.0
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These are great tips - especially the ones about week 5 day 3 today - I have been worried about finishing it all week! Thank you!0
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This is so funny - I have researched the same things - form, breathing etc. I am doing week 5 day 3 today - trying to stay positive that I can do it. I have read a lot of good tips here on this blog so I feel a little better about it.0
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I just finished W5D2 today and was SOOO dreading D3 till I read all your posts. Just gonna go out there and give it my best. I haven't even looked to see what next week looks like but to me this is the major turning point week with going from an 8 minute run to a 20 minute run. Ready to get it done! Registered for my first 5K the first week of January and am very excited. Have found that running outside is much better than the treadmill and probably gets you better prepared for racing in various weather conditions. Good luck everyone!!!0
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Thank you for this info! I will be accessing that running site!0
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Hello all! I am looking to start C25K. I am at a total loss. Is this a program I can load onto my I-pod (if so where do I find it) or does it run from the app on my droid? Confused...please help!!:embarassed:0
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Hello all! I am looking to start C25K. I am at a total loss. Is this a program I can load onto my I-pod (if so where do I find it) or does it run from the app on my droid? Confused...please help!!:embarassed:
i have the app on my phone from the google play/droid market. just search for couch 2 5K. it is free for the first 2 weeks then only 1.60 or something like that to buy the rest! it announces when to run and when to walk as well as the halfway point. you can also play any of your music apps and it automatically pauses it for the announcements. if you have GPS on, it will track and announce your pace and distance too! it is worth every penny. good luck, the program is truly great 0 -
Hi Ive started the couch to 5k but I dont seen to be able to complete the times that they are suggesting. I start off fine but by the half way mark Im really struggling to keep running then walk etc. This is my 3r d day. Yes I no its only day 3 but the struggle is hard. And then when I dont succeed Im angry at myself for failing.0
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Thanks Wendy for the tips, it makes sense. Will try these and just got onto the site.
Keep up the good work.
Cheers Heather:happy:0 -
I am loving the C25K but have been side-lined by knee pain on the inside of my knee (MCL?) I have had to take a break as they feel very tender. I have been researching on the internet and don't think the cause is my shoes as I have new Asics ... I think it may be the impact from the way I run ... :blushing: I have to figure out how move beyond this problem ... I am very frustrated.0
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NO you are not to big to run just go slow and use good form and good shoesHi I had started a bit of jogging last year but then I got married in November and have since put on about 15 pounds :-(. I am now about 209 lbs....do you think i'm too heavy to start running again???0 -
I've run everyday only because I've heard "once you stop,, it's hard to start again". I'm on W5D2 tomorrow, and I started running Dec 5. I haven't needed to recycle a day or a week (when I missed a day due to gym holiday hours and extreme Canadian cold weather I just picked it up right where I left off). I didn't do it to expect better results, I did it because 1)I wasn't sore, 2)Once I stick to something I have to keep doing it to make the habit form and 3) Planning to run 5k race under 30mins on St Patrick's Day as my NSV.
Maybe what I did was wrong, but it's working for me.0
